Category: Uncategorized

Strength 
Power snatch T&G
3×5 40%, 50%, 60%

Metcon For time 
Buy in 20 knee to elbow
then 3 rounds 
20 SDHP 35/25
20 Alt front rack lunge 
10 ring dip 
Then 
Buy out 20 knee to elbow

Strength 
Front Squat with 3 sec pause
3×5 40%, 50%, 60%

Metcon 
AMRAP 12min 
1 bear complex 42.5/30
5 lateral bar burpee 
3 bear complex
10 lateral bar burpee 
6 bear complex
15 lateral bar burpee 
9 bear complex 
20 lateral bar burpee 
continue….. 

Gymnastics 5.30pm

Technique 
Push up 
– Bench/Barbell/Box 

20min AMRAP 
CINDY
5 pull up
10 push up 
15 air squats 

Olympic Lifting
Push jerk 
5-5-5-5-5

Metcon 
Row 1km
Run 1.6km 
40 box jump 20/20
40 alt dumbell snatch 22.5/15

Olympic Lifting
Clean T&G with 3 sec pause 
5-5-5-5-5

Strength
Overhead Squat 
3×5 40%, 50%, 60%

Metcon
5 Rounds For time 
30 Double under 
20 wall ball 10/6
10 toe to bar 

Olympic Lifting 
Snatch T&G with 3 sec pause 
5-5-5-5-5

Partner WOD 
30min AMRAP 
Partner 1
Sandbag Carry 400m run 

Partner 2 AMRAP of:
20 Kettlebell swing 24/16
1 rope climb 

*1 partner completes 400m run while partner 2 completes AMRAP swap and continue AMRAP from where partner finished 

Accessory/Strength 
Snatch Balance 
5-5-5-5-5

8min AMRAP
1 Squat snatch 50/35
1 bar muscle up
2 Squat snatch 50/35
2 bar muscle up
3 Squat snatch 50/35
3 bar muscle up
continue….

Rest 3min 

3min AMRAP 
Overhead Squat 50/35

Finisher 
3min ME hanging hold

Metcon
AMRAP 38min 
Run 800m 
30 Wall ball 
Row 12/10 Cal 
AB 12/10 Cal  

Olympic Lifting
Hang Clean
1-1-1-1-1

Strength 
Push Press 
5/3/1 75% 85% 95%

Metcon
AMRAP 16min 
5 Deadlift 100/70
20 Air squats 
5m Handstand walk

Olympic Lifting
Hang Snatch 
1-1-1-1-1

Strength 
3 postion snatch
1-1-1

Metcon
5 rounds for time 
50 Double under 
20 Toe to bar 
10 Chest to bar Pull up

Olympic Lifting
Jerk 
1-1-1-1-1

Strength 
Back squat 
5/3/1 75% 85% 95%

5 Rounds For time
30 Russian Kettlebell swing 24/16
20m Overhead Single arm KB lunge 24/16

Olympic Lifting 
OHS
1-1-1-1-1

PART A –
Every 1 min for 7 mins: do:
5 Deadlifts, 100/70 kg then ME Lateral Burpee Over Barbell 

Part B 
For time: 75 Sit-ups,
Run 1.6km,
50 Wall Balls